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Is barefoot running advised? Our expert Sports Physiotherapist, Dr Janhvi Vayada explains in detail in the latest blog article.

Running is a form of exercise which involves the use of multiple muscles and joint movements. It helps in improving the cardiorespiratory fitness of the body when done consistently. Running is a cardio activity and it is depends on individual choice to choose running as a form of exercise or in preparation for a running event.

 Runs can be of two types:

What joints & muscles are actively used in running?

What parameters should be considered before starting regular runs?

What factors ensure healthy running?

Benefits of running with shoes: Choosing the right shoes as per individual foot alignment can help in maintaining the mobility and flexibility of the foot on different terrains while running. Using anti-pronator shoes for people with flat feet and using neutral shoes for people with medium to normal arches can be beneficial.

Barefoot running

It is also known as “natural running” , without any footwear.



Take home message:

Barefoot running vs. running with minimal or proper laced shoes is an individual choice and is a debatable topic. Certain injuries cannot be predicted and the runner should be made aware of the consequences.

Measures must be taken to rule out any running related injuries/strain and treat them in time for more effective running.

A conditioned healthy runner (runs 3-4 times a week), is unlikely to experience any issues by incorporating some low-volume barefoot running strides into the weekly routine. Highly experienced runners have shown less susceptibility to injuries caused by barefoot running as compared to beginners. Proper selection of shoes or using minimal shoes can help alleviate the injuries caused by prolonged barefoot running.

Consult a podiatrist for advice on running biomechanics, foot and ankle assessment to select the right shoe and to understand if barefoot running is for you.

Dr. Janhvi Vayada – Clinical Sports Physiotherapist, Mind Your Fitness!

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